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Freedom WOD Classes
Warm Up: 3 Mins
1:00 @ Each Station
Row @ warm up pace
Air Squats
Walking Samson
Row Conditioning: 12 Mins
Row Intervals: Alternate w/ a partner or take 1:1 rest
400 M Sprint
300 M Sprint
200 M Sprint
100 M Sprint
Mobility: 6 Mins
2 Min / Side Hamstring smash on rack
Metcon: 14 Min
3 Rounds For Time:
50 Air Squats
30 Sit Ups
10 Strict Pull Ups
Elite Competition Class – 1/8/18
1. Snatch
On the 2:30 x 5:
5 Touch and Go Squat Snatches
Athletes choice on weights
2. Ring Muscle-ups
12 Strict Ring Muscle-ups
Rest 2:00
9 Strict Ring Muscle-ups
Rest 2:00
6 Strict Ring Muscle-ups
3. Back Squat
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%
4. Conditioning
7 Rounds:
10 Hang Squat Snatches (95/65)
30 Double Unders
5. Conditioning
AMRAP 5:00
Barbell Facing Burpees
On the Minute: 3 Power Cleans (255/170)
Brother Bro’s Barbell Club
Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets.
B.
In 20 minutes, build to a 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 3-4 reps
*Sets 1-3 @ your 6-RM weight
*Sets 4-6 @ 95% of your 6-RM weight
Aim for 4 reps on every set. If you are unable to keep up with 4 reps, drop it down to 3 reps.
D.
Four sets of:
Romanian Deadlift x 8 reps @ 70% of 1-RM Clean
Pull-Ups x 8 reps
Rest 30 seconds